You’re gonna be moving, but you ain’t going anywhere!
28 pax dodged the impending rain in the gloom to put in their first BROWNpainment for the week. Not a lot of ground was covered, but no one was left standing still!
COP
SSH x 25
Imperial Walker x 20
Squat x 15
Merkin x 15
The Thang stay in COP:
4 rounds
4 exercises per round
20 reps per exercise
4 times through each round
Round 1:
2 arm kettle bell swing
merkin
goblet squat
lunge row
Round 2:
Diamond merkin
Snatch row w/bell
Tricep extension
Sumo Squat w/bell
Round 3:
Wide Arm or Side to Side merkin
Curl
Good Morning
Upright Row
Round 4:
Due to time constraints, YHC audibled for 40 Burpees
Here is your Round 4 Pax Homework:
Jack Merkin
Lunge
Shadow Boxing (50 punches)
Burpees (10)
Finished with 3 minutes of Mary.
Moleskin:
As usual, mumble chatter began early from the peanut gallery. Discussions on form, counting, reps, sleeveless shirts, and general clowning, started off the workout. What’s new?!! All of that soon subsided as the pax began to pick up what YHC was putting down in the workout. The heavy breathing silence of hard work and effort, sparked the idea of music to motivate the pax through a workout. Bananas suggested some of Bulldog’s euro house music might do the trick! With names like Hee Haw, Yo Yo Ma, and Sinatra, who knows what an F3 playlist might sound like?! More to come on that. A brief moment of oxygen deprivation, surely not boredom, led to a small discussion from some pax on The Bachelorette. I won’t name names, you know who you are! Thanks to all who came out for my first Q. I hope it was worth your commitment to the gloom? It was a great opportunity to lead such a powerful group of men. Can’t wait to run it back!
Brown
Stone Cold author
Nice Q Brown. It was good spending 45 minutes watching your immaculate form and I’m glad that leading a workout finally meant you got yourself a KB instead of that 15 lb dumbbell you usually show up with. Feeling that one already mate. I was a little disappointed none of the Go Ruck lads have surfaced yet….
As a noob I just ordered a 25lb kb a week ago to get me started and best price I found was Amazon, and I have Prime so it was free 2 day shipping. (You could always sign up for the 1 month trial if you don’t have Prime.)
Paid about $35 for the 25lb and the 35lb was around $43ish.
Good thought going used. I looked on craigslist but didn’t see any in my range, I didn’t even think to ask here so mental note for the future.
I used a 20lb db Stone Cold had my first 2 times out but it was awkward using a db but was still a workout, 3rd time I jumped up to 30lb db and it kicked my rear so figured 25lb kb would be good to buy and start working with.
Hate I missed it, alarm malfunction kept me in the fartsack till 5:30. Even more annoyed by the fact I finally got a kettlebell and was looking forward to using it, no more borrowing.
Mad i also missed the music playlist talk, I would have plenty of rockin’ options (Hair Band and otherwise) to add to that.
Looks like a good time, Brown. Sorry to miss out.
Bulldog – I’m DR all week, but would have loved to post just to wear my GRC wounds with pride. I have few stories to tell that are not best explained by my plethora of bruises, scratched-and-rashed up limbs, and my wounded, turtle-like gait.
Brown…looks intense!!! Hate that I missed it especially sine we are Gym rats together and love moving weight. My back is getting better and can’t wait to return back to the Gloom! Possibly end of week or next Tuesday.
Also, I signed up for GORUCK lite on Sept 14 if anyone wants to join.
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